Heart Rate Calculator
Calculate your target heart rate zones for optimal training and cardio performance
Calculate Your Heart Rate Zones
Your Heart Rate Zones
Maximum Heart Rate
--
beats per minute (BPM)
Training Zones
Zone 1
Warm-up/Recovery
--
50-60% Max HR
Very light intensity. Good for warm-ups, cool-downs, and active recovery.
Zone 2
Fat Burn
--
60-70% Max HR
Light intensity. Improves endurance and promotes fat burning.
Zone 3
Cardio
--
70-80% Max HR
Moderate intensity. Improves cardiovascular fitness and aerobic capacity.
Zone 4
Threshold
--
80-90% Max HR
Hard intensity. Improves lactate threshold and race performance.
Zone 5
Maximum
--
90-100% Max HR
Maximum intensity. For short bursts and high-intensity interval training.
Training Recommendations
About Heart Rate Training
Heart rate training zones help you optimize your workouts by training at the right intensity for your goals.
Calculation Methods
- Karvonen Method: Uses heart rate reserve (Max HR - Resting HR) for more accurate zones
- Age-Predicted Method: Simple formula (220 - age) but less accurate
Zone Benefits
- Zone 1 (50-60%): Active recovery, warm-up, cool-down
- Zone 2 (60-70%): Base building, fat burning, endurance
- Zone 3 (70-80%): Aerobic fitness, cardiovascular improvement
- Zone 4 (80-90%): Lactate threshold, race pace training
- Zone 5 (90-100%): Maximum effort, HIIT, sprint training
Measuring Your Heart Rate
- Manual: Count beats for 30 seconds and multiply by 2
- Chest Strap: Most accurate for training
- Wrist Monitor: Convenient but less accurate during intense exercise
- Fitness Trackers: Good for general monitoring
Safety Considerations
- Consult a doctor before starting intense training
- Listen to your body and don't exceed comfortable limits
- Stop exercising if you feel dizzy, chest pain, or unusual discomfort
- Stay hydrated and properly fueled during workouts